Inflammation is a natural mechanism of defense of the body, but when it becomes chronic it can significantly affect our health. In this article, you’ll learn what causes the inflammation in your body, how to identify it and the best strategies to naturally combat it effectively.
What exactly is inflammation and why does it occur?
The inflammation is a protective response of our immune system to external aggression or internal imbalances. When the body senses an injury, infection or irritant, it triggers a series of biological processes intended to remove the threat and repair the damaged tissue.
Acute inflammation is beneficial and essential for survival. The classic signs include redness, heat, swelling and pain in the affected area. This type of inflammation is often last for days or weeks, and disappears when the threat has been neutralized.
However, when the inflammation is maintained over time without a clear cause, it becomes chronic. This low-grade inflammation acts silently, damaging tissues and organs, and can significantly increase the risk of developing diseases such as:
- Obesity
- Type 2 Diabetes
- Cardiovascular diseases
- Autoimmune disorders
- Chronic digestion problems
- Neurodegenerative diseases
Main causes of chronic inflammation
The inflammation chronic has multiple triggers, many of them related to our modern lifestyle:
1. Power-inflammatory
The regular consumption of food ultraprocesados, rich in refined sugars, white flours, hydrogenated vegetable oils and trans fats creates an enabling environment for inflammation. These foods alter the intestinal microbiota and promotes the release of proinflammatory cytokines.
2. Chronic stress
When we live in a constant state of alert, our body produces cortisol in a sustained manner. This hormone, which is necessary in specific situations, causes inflammation when their levels remain elevated for long periods.
3. Sedentary lifestyle
The lack of regular physical activity reduces our metabolic capacity and promotes the accumulation of visceral adipose tissue, a potent generator of inflammatory substances.
4. Sleep disturbances
Sleeping less than 7 hours a day or have a of poor sleep quality negatively affects the processes of cellular repair and helps to maintain high levels of inflammatory markers.
How to identify if your body is inflamed
The inflammation is chronic is not always obvious, but there are signs that may alert you:
- Abdominal swelling persistent
- Fatigue, unexplained or chronic fatigue
- Joint and muscle aches without apparent cause
- Digestive problems-recurrent (gas, constipation, diarrhea)
- Skin prone to redness or irritation
- Fluid retention
- Difficulty losing weight
- Allergies or food intolerances
- Mood swings frequent
- Recurrent infections
If you experience several of these symptoms on a persistent basis, it is possible that the inflammation is affecting your health.
Strategies to naturally reduce inflammation
Fortunately, there are multiple strategies natural and effective ways to fight inflammation and restore balance to your body:
1. Adopts a power anti-inflammatory
The mediterranean diet is one of the dietary patterns with more scientific evidence on their benefits anti-inflammatory. Prioritize:
- Colorful fruits and vegetables: they Contain polyphenols and antioxidants that neutralize free radicals. Consume at least 5 servings a day.
- Healthy fats: The extra virgin olive oil, avocado, nuts and seeds provide omega-3 fatty acids and omega-9 with anti-inflammatory properties.
- High-quality proteins: blue Fish (salmon, sardines), legumes and, to a lesser extent, meats from animals raised in freedom.
- Spices anti-inflammatory: curcumin (preferably with black pepper to increase its bioavailability), ginger, cinnamon, and oregano.
- Fermented foods: Kefir, sauerkraut and kombucha that promote a balanced intestinal microbiota.
At the same time, it reduces or eliminates:
- Refined sugars and white flours
- Refined vegetable oils (sunflower, corn, soybean)
- Processed meats
- Food ultraprocesados
- Alcohol in excess
2. Incorporates conscious movement
Regular physical exercise and moderate has a powerful anti-inflammatory effect:
- Daily walks: 30-45 minutes brisk.
- Strength training: 2-3 times per week to increase muscle mass, a metabolically active tissue.
- Flexibility exercises: Yoga, pilates, or stretching to improve circulation and reduce tensions.
- Low-impact activities: Swimming or cycling if you have joint problems.
3. Manage your stress effectively
Chronic stress remains elevated levels of cortisol, thus perpetuating the inflammation. Implements techniques such as:
- Meditation or mindfulness (10-15 minutes daily)
- Conscious breathing (practice of diaphragmatic breathing)
- Contact with nature
- Hobbies that you disconnect from worry
- Psychological therapy if the stress is persistent
4. Optimize your rest
During deep sleep will trigger important processes anti-inflammatory and regenerative:
- Keep a regular sleep schedule
- Sleep in a cool room, dark and quiet
- Avoid screens at least an hour before going to bed
- Limit caffeine to the early hours of the day
- Consider natural supplements like melatonin or magnesium if you have difficulties getting to sleep
5. Supplements natural anti inflammatory
In some cases, certain supplements can complement the above strategies:
- Omega-3 high-quality: 1-2 g daily may reduce inflammatory markers.
- Turmeric with black pepper: The curcumin, its active ingredient, has potent anti-inflammatory effects.
- Specific probiotics: The strains Lactobacillus and Bifidobacterium improve gut health.
- Magnesium: it Regulates over 300 enzymatic reactions and has anti-inflammatory properties.
- Vitamin D: deficiency is associated with increased systemic inflammation.
It is important to consult with a healthcare professional before starting any supplementation. You can also purchase our complete guide to eating an anti-inflammatory here.
Frequently asked questions on inflammation
How long does it take to reduce the chronic inflammation?
The decrease of inflammatory markers can start to be noticeable between 2-4 weeks after implementing changes in diet and lifestyle. However, the complete reversal of a chronic inflammatory state may take 3 to 6 months of consistency in the new healthy routines.
Can I take anti inflammatory drugs pharmacy while I apply these strategies natural?
Nonsteroidal anti-inflammatory drugs (Nsaids) such as ibuprofen, may relieve acute symptoms, but are not recommended as long-term strategy against chronic inflammation. Always consult with your doctor before combining any medications with strategies natural, especially if you suffer from any chronic condition.
Do all inflammations are harmful to your health?
No. Acute inflammation is a protective mechanism essential that helps our body fight infections and repair damaged tissues. Only chronic inflammation, low-grade, persistent in time, it is detrimental to the health.
Do the fasting intermittent help to reduce inflammation?
Scientific evidence is growing that suggests that certain protocols of intermittent fasting can reduce inflammatory markers, and promote autophagy (the process of cleaning cell). However, this strategy is not suitable for all people and should be implemented under the supervision of a professional.
Conclusion: inflammation as a warning signal
The inflammation is chronic, it is an important indicator that something in our body or style of life that needs attention. Instead of simply masking your symptoms, addressing its root causes allows us to restore the balance and prevent more serious health problems.
Remember that small changes sustained over time can generate great changes in your well-being. The reduction of the inflammation not only will alleviate immediate symptoms such as swelling and / or discomfort, they will significantly contribute to your long-term health.
Please take action today!
Do not wait for the inflammation chronic seriously impairs your quality of life. It begins by implementing at least one strategy in anti-inflammatory this week: incorporate more vegetables into your diet program, daily walks or set a sleep routine consistent.
Your body has an incredible ability of recovery when you provide the right conditions. Are you ready to take the first step towards a life with less inflammation and more vitality?
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